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The gastrocnemius and soleus muscles play a central role in propulsion, efficiency and thus for fast times.

Elite runners look light as a feather on their feet, and their technique seems effortless. This is of course due to the many hours of training and the optimal power/performance ratio. But not only that: it is also the running technique that they have perfected.

Studies prove the importance

Scientific studies show that the calf muscles – the gastrocnemius and soleus muscles – play a central role in propulsion and efficiency. These muscles are responsible for plantar flexion, the movement in which you press your foot down and propel yourself off the ground. When elite athletes draw their strength mainly from their calves, they can apply strength and speed more effectively. In contrast, less experienced runners rely more on the quadriceps, i.e. the thigh muscle, which is also involved in propulsion. The problem here is that using the thighs results in more vertical force being produced when pushing off, which acts more like a brake and inhibits propulsion – a waste of energy.

Shifting the muscle work from the thighs to the calves is one of the most important improvements. It enables a more efficient running style that is faster, lighter and less tiring. This can be achieved by targeted training of the calves with simple exercises such as calf raises. These exercises prepare the muscles and tendons for the exertion.

More power in less time

However, stronger calves alone is not enough. It is also important to push off from the ground as quickly as possible and shorten your stride. The muscles and tendons store and release energy like a spring.

The elasticity of your running motion determines how efficiently you save energy when pushing off. Elite runners use their tendons and joints like high-quality springs. During landing, energy is stored, which is released again upon propulsion. This saves power, makes the run more efficient and increases speed.

What can we learn from this?

• You can get a lot out of it with the right technique. It is therefore worthwhile not only to stubbornly cover kilometres, but also to invest in power and technique.
• Since technique is so important, you should keep an eye on your posture while running and, for example, focus on efficient, fast movement during interval runs.
• Strong calves, short, quick strides, and explosive tendons and muscles can make you faster. It is best to incorporate appropriate exercises into your weekly strength training or warm-up.